Ice Cleats: When they are Hot, When they are Not!

The most frequently asked question at the first two Beyond Runs has been whether Yak Trax or other ice cleats were appropriate for the given course conditions. Check out this Runners World Article on Ice Cleats for a description of Yak Trax, other traction accessories, and suitable conditions for using each. At the beginning of each endeavor, we will do our best to describe the terrain which we have to admit can sometimes prove to be quite insane.

Extra-Terrestrial Enquirer - 1st Edition

Holiday Costume Contest Winner (earlier this year of course)

Welcome to the first edition of the Extra-Terrestrial Enquirer, the Beyond’s not so serious tabloid magazine. Gazelle Sports opened their doors bright and early Saturday morning to welcome invaders from outer space. A holiday costume contest followed, with Teresa Fulcomer from Battle Creek earning top honors for her brightly lit blue lights and reindeer antlers. Tara and Sarah earned runner up honors with their reindeer antlers, as did Lisa Schreiner, who arrived decked out in her dog’s Christmas bib. Hannah Norton is the new Jennifer Shaffer and is headed for Boston in April. Other Boston bound Beyond runners include Brian Abbott, Russ Bertch, Gale Fischer, Chris Gaudard, Lauren Hollis, Bonnie Sexton, Dan Smith, possibly Heather Tanja, Karen Spaude, Mark Sigfrids, Brenda Stoddard, Scott Taylor & Peggy Zeeb.

The Difference between Tempo Runs and Lactate Threshold Workouts

Our Saturday morning long runs are a staple of marathon training success. Lactate Threshold training is also a key ingredient and will stimulate the physiological changes to enable you to build stamina, run faster, and feel more comfortable at marathon pace. You will notice these are incorporated into your training schedule on Tuesdays. Lactate Threshold training is accomplished via Tempo (T) runs and Lactate Threshold (LT) or “Cruise” intervals

Tempo Runs are steady runs at lactate threshold pace that last 20 minutes or more. You should be able to maintain this pace for up to an hour in a race. In order to maintain a steady rhythm, it is recommended that tempo runs are done in mild weather conditions on flat even terrain; the goal is to maintain an even intensity of effort for a long period of time. Hills, uneven footing and poor weather conditions all interfere. A tempo run should be sandwiched between a good warm up and a cool down. Because they involve running at lactate threshold pace for a longer, concentrated period of time, tempo runs are a better use of training time than lactate threshold runs.

Lactate Threshold or “Cruise” Intervals are repeated runs at lactate threshold pace that last anywhere from 3 – 15 minutes and are broken up by short recovery periods. The brief recovery periods, which usually last about a minute, allow blood lactate levels to remain fairly constant and extend the training session a bit longer than a tempo run. Lactate threshold intervals can be anywhere from 800 meters to 2 miles in length and should also be sandwiched between a warm-up and cool down. The advantage of lactate threshold intervals is that they provide a break from the demands of the longer tempo run while still allowing an opportunity to benefit from a full lactate threshold session. They are easier to do. Like tempo runs, these should be done on a flat, even surface in mild weather conditions.

How fast should you run your Tempo and Lactate Threshold runs? A great tool to determine the appropriate pace for you is the Greg McMillan running calculator. It provides not only Tempo (T)and Lactate Threshold (LT) (Cruise Interval) training pace, but also your Easy Long Run (E), Recovery Run and VO2 Max (VO2)(Speed) workout training paces as well. To use the Greg McMillan Running Calculator simply input a recent time for any race distance run while fit and at a best effort and it will provide a personal calculation of your training paces as well as predicted race times.

If you need to reference the VDOT chart or a number of other great training articles, check out the Kalamazoo Area Runners website Training Articles Page.

Who's lurking and leading in the Beyond???

E.T.
Beyond Mascot
I was stranded on planet earth back in 1982 where I befriended a boy named Elliott. After fleeing government authorities and returning to outer space, I started running to build my cardiovascular system. I am not fast, but have an extraterrestrial charm that captivates audiences. I expect to phone some of my alien friends stationed at Martian Marathon headquarters in 2009 and place them on the lookout for Beyond Half and Full Marathoners.
Brian Abbott
7:30 S-Pace Leader
I’ve been running for about 25 years and got serious about training for a marathon in 2006. After a couple of hiccups at that distance, I finally put together a relatively good marathon in Grand Rapids this past fall and qualified for Boston, which will be my next marathon. I’ve lived in Portage for a little longer than two years and have been running with KAR for the past year.

Email: bripat@wmis.net

Francine Bangs
10:30 S-Pace Leader
I started running when I moved to Kalamazoo in 1982. The Borgess 5k run was my first run and I was hooked! I have run many 5k, 10k, and half marathons since then and gained many friends through running along the way. I didn’t do my first marathon until the year that I turned 50. I just had to prove to myself that I could do it. I have been doing a marathon almost every year since that first one in Columbus. I think the number of marathons is 15. I ran Chicago last October and then did Boston Marathon in April of this year. What a thrill! I have been a member of the Kalamazoo Area Runners since the mid 80’s and I am amazed at the growth of that group over the years. It is so wonderful that there is such wonderful support and interest in running in the community. I have one married daughter who accompanies me to a lot of the marathons. She is a nurse so that comes in handy when I am feeling a little bit exhausted at the end of the run! I retired from Eaton Corporation after 30 years working in information technology and am now working part time at Gazelle Sports. This fits right in with my love of running.

Email: fbangs@maxxconnect.net

Natalie Dale
10:00 S-Pace Leader
I started running shortly after I moved to Kalamazoo in 2005. I moved from Raleigh, North Carolina where I was a nationally ranked Ultimate Frisbee player. Somehow I was talked into running the Borgess half marathon that year even though I did not train for it, and had not run more than 4 consecutive miles in my life. I did much better than I expected, and was then somehow talked into training for and running the Chicago marathon for Team Tiara that year. After the marathon was over, I was exhausted and glad to be done. I had no intention of ever doing that to myself again; it was just too much work! But, I somehow found that I missed it. I decided to run the Chicago marathon again in 2007. Even though it was brutally hot and I finished an hour and a half beyond my initial Chicago time, I was hooked. I have been running marathons ever since. Currently, I have run a total of 14 marathons + 1 ultra marathon (the Kal-Haven trail). My goal is to run one in every state. Although I have not served as a pace leader before, I am excited about the opportunity and feel that I am definitely up for the challenge. The Kalamazoo Area Runners have an amazing program, and I am super excited to be a part of it this year.

Home Phone: 765-490-3344
Email: ndale16@gmail.com
Cindi MacDonald
Mission Commander, 9:30 S-Pace Leader

Deciding to get into shape about 6 years ago, Cindi took up running with her husband (Steve). After completing both the 5k and half marathon programs at the Borgess Run camp, she talked her husband into training for just “one” marathon. Now having run Cleveland , Chicago (3 times), Disney, Toledo , and Bayshore, she has caught the bug and become a marathon addict. Cindi has three step children, two granddaughters, and one grandson, whom live in Battle Creek . Her life also encompasses two four-legged children – Marti (short for Martini) a black lab/golden retriever mix and Jasi (short for Jasmine) a collie and black dog mix.
Phone: 269-388-7313 (wk) or 269-388-7313 (home)
Email: cindim@eckert-wordell.com

Rollin Richman

9:00 S-Pace Leader

I started running 5 & 10K races in early 80's, then slowly migrated to marathons, have completed 25 marathons to date, just retired from Pfizer, have 4 grandchildren, married, enjoy running, bicycle touring and water.He enjoys running, swimming and cycling. I confesses to having a bad sense of humor, and enjoy being around people. Rollin organized the first “unofficial” marathon training program, and served on the KAR Board as Treasurer for several years.

Email: rgrdog@gmail.com

Bonnie Sexton

Beyond Director, Communications, Day Sponsors, Socials
As Beyond Program Director, I am looking forward to another spectacular season of winter running as the Beyond Marathon Training program blasts off to its third year. I grew up in a suburb outside New York City, and ran track for Liberty University as a sprinter in the late 1980’s. After my sophomore year, I “retired” from competitive running. In 2002… fourteen years, a husband (Jeff), and three wonderful children (Michael (13), Steven (11) and Paige (9)) later, I returned to the sport of my youth, this time as a distance runner. In the 6 years since, I have completed 17 marathons including Boston twice. I love to share my joy of running with others though training programs. My escapades include co-organizing the 2005 KAR/SHufflers Boston-to-Bayshore Marathon Training Program, founding with KAR friends the 2007 KAR Beyond Marathon Training Program, serving as KAR Coordinator for the 2005, 2006 & 2007 Safari, and as half marathon coach for the 2006 Borgess Run Camp. I served this fall as Head Cross Country Coach of the Heritage Christian Academy Cross Country Team, and along with two assistant coaches, had the privilege of building the program from scratch. I also serve as Kalamazoo Area Runners President and have been on the Board since 2003. My “real” job is as a Human Resources Officer for National City. I am headed for Boston 2009 and looking forward to another wild winter adventure of running, training, slipping and sliding, and encouraging each Beyond Marathon Star to achieve their marathon goal while at the same time making the journey a fun-filled and life changing experience!

Phone: 269-270-5641
Email: besrun2003@yahoo.com
Dan Smith
8:30 S-Pace Leader
I am married to Jeannette, she is a Pilates instructor at West Hills, I am one of her students! I have a son named Mason who is currently making music and hanging out in Detroit. I have been running on and off for many years, and can tell you about Achilles tendon issues, foot bone issues, hip flexor, and hamstrings, but thanks to the Sports Medicine Clinic at WMU, I am still at it. I have done 8 marathons, and this year qualified for Boston for the first time at Bayshore. So there is hope, just keep running and eventually they give us old guys a break. :) Looking forward to running with you as we challenge the frozen Michigan winter once again! Yee—haaa....
Email: daniel_b_smith@yahoo.com

Bob Smola

Mission Commander

My name is Bob Smola, 45 years old and a resident of Decatur. I started running in 1978 and have been an active member of KAR for more than 20 years. I recently completed my 101st marathon while being a pacesetter at the Grand Rapids Marathon in October. I'm also a race director (Steve's "Raider Stomp") and a member of the 50 State + DC Marathon Club. December 12th will mark the 1 year anniversary of my infamous "run-surgery" adventure to Bronson.

Email: bsmola101@yahoo.com
(269) 423 - 5081 (home)(269) 423 - 7068 Ext. 288 (work)

Brenda Stoddard

R.D.Mission Commander

Back-up 8:00 min/mile S-Pace Leader)

Running has been a part of me for all of my adult life. For many years, I stayed in my comfort zone, and enjoyed training by myself and sticking with 5 and 10k's. 2002 is when I caught the "marathon bug". Since then, I have completed 15 marathons (including 5 Boston) and let me just warn you, I'm still contagious….once you get exposed to this illness, it’s tough to find a cure! Thanks to KAR, I had the great fortune of being introduced to group running in 2004. While I still do appreciate solo running, group running introduced me to a whole new meaning, level and love of running! One of my biggest motivators to keep going is: OTHER RUNNERS! I truly appreciate and cherish the positive camaraderie, instant respect and sincere understanding that runners share! It is relationship that is a rare find! Along with my love for running I also have a vested interest in nutrition. I am a Registered Dietitian at the VA medical center in Battle Creek and love it when I get the chance to combine two of my favorite passions into ONE! So, when you see me before, during or after a run; feel free to "Ask the Dietitian" any nutritional related questions and I will be more than happy to try to help! I am married to my wonderful husband Jim and we have 3 sons; Evan, Trevor and Brendan.

Email: Brenda.stoddard@verizon.net

Scott Taylor

Mission Commander, 8:00 S-Pace Leader

What’s to know about Taylor?
I am married to Kathy and have a daughter named Erin who is working for a cardiologist in Grand Rapids. She is a recent Grand Valley graduate. I teach high school biology at Galesburg-Augusta as well as coach track and field. In the fall I can be found on the Portage Central football field coaching the JV team. I have been running pretty much most of my adult life. I have completed 18 marathons to date and have been to Boston four times. The last time was 2002. Shortly after that I had one of those foot problems (plantar fa-nasty) and had to cut way back on my running. It has just been within the last two years that I have been able to train for marathons again. May 2007 I completed the Flying Pig Marathon in Cincinnati for my first post injury marathon. Last May, I qualified for Boston at the Bayshore Marathon and will be making my fifth trip to beantown this April.

Email: sctaylor75@verizon.net

The Countdown Begins December 2, 2008!

Our 3rd annual 18 week Beyond Winter Marathon Training adventure blasts off into the vast reaches of outer space Tuesday, December 2, 2008 at the Kalamazoo Area Runners Holiday Party and Orientation!!! Come join us at the Lawrence Education Center planetarium at Borgess Hospital from 7:00 – 9:00 pm for a fun filled and informative evening featuring:

Festive Holiday Party sponsored by Prater Chiropractic for all Kalamazoo Area Runners members

Marathon Training Sign-up and Packet Pick-up
Kalamazoo Valley Orthopedics Gait Clinic & Healing Moments Chair Massage Sign-up
(Clinics to be held December 13)
Winter Apparel Clinic by Gazelle Sports
Hydration Clinic by Brenda Stoddard, R.D.
Famous KAR Yankee Swap
Meet and Greet the Mission Commanders and S-Pace Leaders
Brief Marathon Training Orientation

Please RSVP Bonnie Sexton at besrun2003@yahoo.com by November 28, 2009 if you plan on attending. This is an evening you won't want to miss! If you are unable to attend and plan on participating in the Beyond, please complete and mail in a completed Registration Form by December 6, 2008.

The countdown will begin with festive holiday appetizers, salads and desserts, a winter apparel clinic by Gazelle Sports, and a hydration clinic by Brenda Stoddard, R.D. We will hold our famous “Yankee Swap” gift exchange immediately following the clinics. This isn’t your typical white elephant as we provide the gifts and the chance to unwrap a ton of fun, surprises and running related gifts. New this year, club members not participating in the Beyond, will be dismissed after the Yankee Swap. Those enrolling in the program will stay for an introduction to our Beyond leadership team, and a brief orientation. Special thanks to Prater Chiropractic Center for their generous sponsorship of the evenings events.

The Beyond runs December 13, 2008 – April 11, 2009 and is geared towards preparing runners for early spring marathons such as Boston, Martian, Flying Pig, National Marathon, Glass City and new this year, the inaugural Christie Clinic Illinois Marathon to be held April 11.

The Beyond is absolutely FREE to members of the Kalamazoo Area Runners and features High Intensity and Moderate Intensity training schedules. Run start from a variety of locations throughout Greater Kalamazoo. Check out the Beyond Snap Shot Schedule. Runners must be able to run 8 miles comfortably at program start. Runners training for the half marathon and shorter distances are welcome to register, join the group and enjoy program perks, but technical training, schedules and course maps will be geared towards the marathon. There will be S-pace leaders for rocket speeds ranging from 7:30 – 10:30 min/miles. Runners running faster or slower paces are welcome to join the program, but there will not be formal S-pace teams.

Sign-ups for the Kalamazoo Valley Orthopedics Gait Analysis and Core/Strengthening Clinic, and the Healing Moments Chair Massage will be held at the Holiday Blast Off Party. The Clinics and massage will be held on December 13. If you are not able to attend orientation on December 2, please email Bonnie Sexton at besrun2003@yahoo.com by December 6 indicating you would like to attend the clinic to hold your spot. Spaces are limited.

The Beyond Marathon Training Program is made possible thanks to the generosity of our sponsors:

Prater Chiropractic Center
Kalamazoo Valley Orthopedics
Gazelle Sports
Healing Moments Massage
The Kalamazoo Family YMCA

Extra-Terrestial Enquirer - Boston Finishers!

From Start to Finish, Congratulations to all our Boston Marathon Finishers!

Can I fit in one of these?

We'll be dancing in the streets!

Oops, Future Boston Bound Stars

Congratulations and welcome home to all of our Beyond Boston Marathon finishers! You did it! If you missed the Article in the Gazette or the link in the Rundown, check out the great write up on Julie Steeby at Kalamazoo Gazette Boston Marathon Story

Francine Bangs, Portage, 4:51:31
Carole Bolthouse, Bellevue, 3:57:36
Mark Breuer, Kalamazoo, 4:02:27
Kelli Broekema, Augusta, 4:05:32
Jeff Dattilo, Portage, 3:14:38
Brian Dobbie, Vicksburg, 3:56:11
Giti Henrie, Kalamazoo, 4:05:53
Edith Lane, Galesburg, 4:17:01
Sherrie Mann, Plainwell, It’s a long story
Pam McBride, Kalamazoo, 3:59:02
Ralph Meyer, Portage, 3:35:04
Cindy Owen, Galesburg, 4:03:14
Joel Pennington, Portage, 4:10:08
Robert Poznanski, Kalamazoo, 3:33:00
Daniel Sarkipato, Kalamazoo, 3:33:59
Mark Sigfrids, Kalamazoo, 3:45:22
Karen Spaude, Richland, 4:15:27
Julie Steeby, Schoolcraft, 4:34:30
Brenda Stoddard, Schoolcraft, 3:33:59

Best of luck to Susan Miller, Kathy Neal and Larry and Sherri Defouw at the Big Sur Marathon this weekend, and to Gale Fischer, Bonnie Sexton, Peggy Zeeb and Sherrie Mann who are participating in the Running Fit Trail Half and Full Marathons. Congratulations to all our Borgess Run for the Health of It finishers. KAR/BCRR Results (including Beyond) will be posted in the next Rundown. There are Beyond participants running many upcoming marathons including Bayshore, Flying Pig, Grandmas and others. Check out the Rundown for upcoming results.